5 Ways to Combat Seasonal Affective Disorder

Posted by Alicia M. Bowe on Oct 30th 2015

Have
you ever felt down during the winter months, when days are shorter and you’re
inside more? You may have felt symptoms of SAD – Seasonal Affective Disorder.
SAD is a type of depression that hits when days become shorter. In some it may
be no more than a slight case of wintertime blues. But some people may find SAD
to be severe and very debilitating – affecting their quality of life. Symptoms of SAD include changes to sleeping patters,
craving carbohydrates, avoiding social interactions, and other symptoms that
often occur with depression.

Because
SAD can be severe, you should consult your doctor if you feel you are being
exceptionally influenced by the change in season. If you’ve never experienced
these winter time blues before, you would want to rule out any other underlying
cause.

Although
a doctor may offer suggestions for treatment, including therapy and or
medication depending on the severity, there are many different methods you can
use to more naturally relieve the symptoms of SAD.

1. Light
Therapy

With
daylight saving’s time ending, the sun rises
earlier and sets earlier in the day, and this may be a primary cause of SAD. You
can try to avoid this by spending time outdoors, yes, even in the cold. Another
option would be to get a light or lamp that reproduces sunlight. This would
stimulate the biochemical activity in your brain that helps regulate a variety
of systems.

Another
option would be to try using a dawn simulator alarm clock. These clocks
simulate a sunrise that’s timed to your wake-up time. This will help you wake up
easily and feel more alert.

2. Aromatherapy

Aromatherapy
can be beneficial for SAD-sufferers, as they provide soothing scents that can
ease anxiety or uplift your mood. The wonderful smells can also add an element
of freshness that’s often missing from rooms that are closed up for the winter.

Adding scents to a bath can be a great way
to experience aromatherapy as well. For an extra pick me up during the day, add
a touch of oil to a small cloth or handkerchief you can pull out of your bag or
pocket if you feel yourself getting a little down. Be sure to experiment with
oils and combinations to find the right scents for you. Above all, the scents
should be pleasing to your nose.

3. Water
Fountains

Water
fountains have many benefits, and some of them may help to alleviate SAD when
it strikes. You can choose from wall fountains, floor fountains, or tabletop fountains depending
on the space you have in your home. The white noise of the running water
provides an excellent soothing background noise that can help relieve anxiety
or help you fall asleep.

Water fountains can also add some humidity to the air
inside a building – air that may dry out too much during winter heating,
contributing to feelings of anxiousness and irritability. Fountains also
counter the negative ions that collect indoors. They act as natural ionic air
purifiers, helping you stay happy and healthy.

If you have an indoor water fountain,
consider getting some indoor plants that will stay green through the winter
season to set next to the water fountain. The plants can provide that extra bit
of life that your room needs during winter, as well as making a great accent or
centerpiece decoration.

4. Exercise

One
of the many symptoms of SAD is lethargy. You just don’t feel like doing
anything and you spend your time sitting around. These feelings are due to a
lack of serotonin in the brain, which can be naturally increased by physical
activity. Exercise does more than just helping you become fit; it can actually
improve your mood and help you fight SAD. Exercise will also help you relax and
take your mind off issues which may also stress you out. Fighting stress during
the winter months is important. SAD can affect your ability to handle stress
well.

If
you also feel hopeless due to SAD, exercise can give you some goals and a great
sense of accomplishment. Make exercising part of your daily and weekly routine.
Joining a gym or taking classes will help you get out among people, reducing
the isolation or avoidance of social activities that SAD produces. Exercise at
least 30 minutes every day, and see how it may help you.

5. Have
Fun!

SAD
can have a real impact on your life, especially if it severely affects you
every year. All of these suggestions, from light therapy to water fountains to
exercise can help you lessen or prevent the symptoms of SAD. If you find
yourself retreating during these months, try to concentrate on the activities
that are fun for you and help you defeat the negative thoughts and feelings.
Being with friends and family, seeing a movie or accomplishing a goal can go a
long way. SAD doesn’t have to make you sad if you know what you’re facing and
know how to get around it.